The risk of receiving common running injuries can be significantly reduced or prevented by taking simple measures
before, during and after exercising

Wear The Right Shoes
It’s important to buy the correct running shoes, and it’s best to go to a running shop to get fitted. However, you don’t have to spend a lot of money. Expensive shoes are not necessarily better. The most expensive shoes may just be more durable and lightweight, so are suitable for people running long distances. All running shoe brands make cheaper versions which are suitable for beginners.
Find The Right Surface
Once you have the right shoes, you want to make sure you’re using them on the best surface. Ideally, you want the ground to absorb shock, rather than passing it along to your legs. Avoid concrete as much as possible: It’s about 10 times as hard as asphalt, and is a terrible surface for running. Try to find grass or dirt trails to run on, especially for your higher mileage runs. Consistency is important, too, because a sudden change to a new running surface can cause injuries. You’ll also want to avoid tight turns, so look for slow curves and straight paths.
Warm Up & Cool Down
It’s essential to warm up properly before you start running. Five to 10 minutes of brisk walking or gentle jogging before you start will warm your muscles up and help prevent injury. To cool down, carry on running at an easier pace or walk for five to 10 minutes. This will help your body recover after your run.
Build Up Slowly
Don’t be tempted to increase the intensity or distance of your running too quickly. Do a similar run at least three or four times before you increase your pace or distance. The Couch to 5K plan is perfect as it builds up the distance gradually. The plan is suitable for beginners and will get you running three times a week, building up to 5km in nine weeks.
Rest
Athletes with high consecutive days of training, have more injuries. While many athletes think the more they train, the better they’ll play, this is a misconception. Rest is a critical component of proper training. Rest can make you stronger and prevent injuries of overuse, fatigue and poor judgement.

Staying Motivated If You Have An Injury
Being injured can be very frustrating. If you’re new to running, you might be tempted to give up at the first sign of injury. Andy says that having a specific goal, such as a 5km race or charity run, will help you stay motivated through injury. If you have something to work towards, you’ll be much more likely to get back into running once you’ve recovered. Running with a partner is also a great way to stay motivated. If they carry on running while you’re injured, you’ll want to get back out there once you’re better as you won’t want to let them down.